* Starting Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here.

** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products.

WOD:

1) Back Squat: Every 2:30

8 @ 60-70%

6 @ 70-80%

4 @ 80-90%

4 @ 85-95%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 65-75%

4 @ 75-85%

3 @ 80-90%

3 @ 85-95%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) AQAP:

21-15-9 Squat Cleans 95/65

75-50-25 Double-unders

Extra Work:

4) Romanian Deadlifts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

5) Hip Extension: 3 sets of 10

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE